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Wheat Bread vs. Salmon — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Salmon

  • Wheat Bread has more Manganese, Iron, Vitamin B2, and Fiber, however, Salmon has more Vitamin B12, Vitamin D, Vitamin B6, and Vitamin B5.
  • Salmon's daily need coverage for Vitamin B12 is 117% more.
  • Salmon is lower in Sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Wheat Bread vs Salmon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1000%
Contains more Iron +1102.9%
Contains more Magnesium +96.7%
Contains more Zinc +241.9%
Contains more Copper +304.1%
Contains more Manganese +8506.3%
Contains more Phosphorus +34%
Contains more Potassium +72.2%
Contains less Sodium -89.9%
Contains more Selenium +24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +1000%
Contains more Iron +1102.9%
Contains more Magnesium +96.7%
Contains more Zinc +241.9%
Contains more Copper +304.1%
Contains more Manganese +8506.3%
Contains more Phosphorus +34%
Contains more Potassium +72.2%
Contains less Sodium -89.9%
Contains more Selenium +24%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Salmon
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +183%
Contains more Folate +152.9%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +1750%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +322.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin B1 +29.1%
Contains more Vitamin B2 +183%
Contains more Folate +152.9%
Contains more Vitamin K +5600%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin D +∞%
Contains more Vitamin C +1750%
Contains more Vitamin B3 +28.7%
Contains more Vitamin B5 +223.5%
Contains more Vitamin B6 +322.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +246.3%
Contains more Protein +70.5%
Contains more Fats +189.2%
Contains more Water +167.2%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Other +246.3%
Contains more Protein +70.5%
Contains more Fats +189.2%
Contains more Water +167.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +310.3%
Contains more Polyunsaturated fat +164.7%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -58.7%
Contains more Monounsaturated Fat +310.3%
Contains more Polyunsaturated fat +164.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Salmon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Wheat Bread Salmon Opinion
Net carbs 51.07g 0g Wheat Bread
Protein 12.96g 22.1g Salmon
Fats 4.27g 12.35g Salmon
Carbs 55.77g 0g Wheat Bread
Calories 313kcal 206kcal Wheat Bread
Sugar 6.42g 0g Salmon
Fiber 4.7g 0g Wheat Bread
Calcium 165mg 15mg Wheat Bread
Iron 4.09mg 0.34mg Wheat Bread
Magnesium 59mg 30mg Wheat Bread
Phosphorus 188mg 252mg Salmon
Potassium 223mg 384mg Salmon
Sodium 601mg 61mg Salmon
Zinc 1.47mg 0.43mg Wheat Bread
Copper 0.198mg 0.049mg Wheat Bread
Manganese 1.377mg 0.016mg Wheat Bread
Selenium 33.4µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 0.24mg 1.14mg Salmon
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0.2mg 3.7mg Salmon
Vitamin B1 0.439mg 0.34mg Wheat Bread
Vitamin B2 0.382mg 0.135mg Wheat Bread
Vitamin B3 6.25mg 8.045mg Salmon
Vitamin B5 0.456mg 1.475mg Salmon
Vitamin B6 0.153mg 0.647mg Salmon
Folate 86µg 34µg Wheat Bread
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 5.7µg 0.1µg Wheat Bread
Tryptophan 0.092mg 0.248mg Salmon
Threonine 0.299mg 0.969mg Salmon
Isoleucine 0.258mg 1.018mg Salmon
Leucine 0.461mg 1.796mg Salmon
Lysine 0.215mg 2.03mg Salmon
Methionine 0.105mg 0.654mg Salmon
Phenylalanine 0.315mg 0.863mg Salmon
Valine 0.31mg 1.139mg Salmon
Histidine 0.15mg 0.651mg Salmon
Cholesterol 0mg 63mg Wheat Bread
Saturated Fat 0.989g 2.397g Wheat Bread
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 1.019g 4.181g Salmon
Polyunsaturated fat 1.72g 4.553g Salmon
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
110%
Salmon
Minerals Daily Need Coverage Score
89%
Wheat Bread
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.408g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $12.7)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 540mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 60)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.